By eDiets Staff
We try to eat healthier in order to improve our health... and because we want to look like a million bucks! But lost in all this diet chatter is that certain foods have a huge impact on your daily well-being.
In fact, their benefits can be so powerful that they help you even if you're doing other things you shouldn't (such as smoking). To help you live longer and healthier, Steven Pratt, M.D., and Kathy Matthews, authors of SuperFoods Rx, have put together the following list of 14 superfoods that can change your life.
So what are you waiting for? Add these foods to your grocery list today!
1. Blueberries: These little gems have been neglected for many years in favor of other more "popular" fruit.
But now that we know more about antioxidants and how they reverse degenerative diseases, this flavonoid-rich food will have you aging gracefully.
2. Tomatoes: If you don't have a major aversion to them, tomatoes are yet another superfood. Even though tomato season is short, you can get some of the same benefits from ketchup and tomato sauce.
Aside from all the vitamins, tomatoes are disease fighters. They help fight cancer and heart ailments.
3. Salmon: Fish of all kinds are fantastic, and you should try to get some on your plate two to four times a week. Although fish has fat, we now know that not all fats are created equal -- fish has a healthy kind of fat.
For example, salmon is a rich source of omega-3 fatty acids, which can protect against a multitude of diseases including heart disease.
4. Beans: Beans, beans, they're good for your heart. The more you eat, the more you'll... LIVE! It's not just talk. Beans are good for the heart... and a bunch of other things, too.
There's evidence that they prevent cancer, level your blood sugar and give you a sense of being full, which keeps you from overeating.
5. Soy: Soy is the total package, rich with vitamins, minerals, plant-based omega-3s and disease-fighting phytonutrients. Is tofu just not for you?
Well, there are many other ways to incorporate soy into your diet.
-- Soy milk is a great alternative to dairy.
-- Try a soy protein shake.
-- Eat soy nuts as snacks
-- Some cereals have soy-enriched ingredients.
6. Spinach: We learned as children that this leafy green wonder gave Popeye his "mus-cools." But spinach carries much more than iron.
Just a few of the many added benefits include beta carotene, vitamins B, C and E, calcium and magnesium.
7. Tea: It's relaxing, has no calories and comes with health benefits. Tea is an anti-allergy, anti-inflammatory superfood that has been linked to heart health, cancer and stroke prevention, and lowered blood pressure.
8. Yogurt: This is a great snack for work. It has calcium and other nutrients. But what makes yogurt a superfood is the presence of prebiotics and probiotics -- living organisms that promote gastrointestinal health.
9. Walnuts: Although nuts can be high in calories, don't let that discourage you from one of the most nutritious snacks around. Walnuts are one of the few rich sources of plant-derived omega-3 fatty acids.
Besides the fiber and protein, the plant sterols contained in walnuts help with cholesterol levels.
Oh, and yogurt tastes good, too!
10. Broccoli: Mom told you to eat your broccoli. This time, her advice was right.
Several studies have linked calcium intake with weight loss. Broccoli is not only high in calcium, but it's also packed with vitamin C that helps you better absorb calcium.
Plus, this vegetable has vitamin A, folate and fiber to meet your nutrient needs. And did we mention the powerful phytochemicals that protect against disease?
11. Oranges: They may not be very exciting or exotic, but this old standby sure lives up to its reputation as a healthy favorite.
Yet, even with its supposed popularity, Americans still are lacking in vitamin C. Because it is rapidly excreted from your body, constant replenishment is a must.
There's nothing wrong with a glass of OJ. But eating the orange is even better because its pulp has 10 times the vitamin C dosage found in the juice.
12. Turkey Breast: Stick to the skinless breast and you have a winner of a meal. It's one of the best low-fat protein sources you can eat.
Need we say more?
13. Pumpkin: It's not just for the holidays anymore. High in fiber and low in calories, pumpkin has some of the highest levels of carotenoids, which function as antioxidants and help beat the effects of aging.
That's not all, though. This seasonal favorite is loaded with vitamins C and E, as well as iron, potassium and other minerals.
14. Oats: Since 1997, the FDA has allowed the labeling of oatmeal, oat bran and oat flour products as being connected to a reduced risk for coronary heart disease.
Among its other benefits is the ability to help control your blood sugar levels with fiber. Not only is the fiber in oats good for your heart, but it will keep you feeling fuller longer -- an easy way to avoid overeating!
Sunday, November 15, 2009
Thursday, November 12, 2009
7 Foods to NEVER Eat
(from eDiets.com)
There will always be those fattening foods that are easy to make, easy to get and easy to crave. You think "OK, I know this is bad, but it can't be that bad!" Think again.
These seven foods should be avoided at all costs. Not only will they widen your waistline, but they'll also ruin your health in more ways than one.
1. Doughnuts: It's hard to resist the smell of a Krispy Kreme doughnut, which is why I never set foot in the store. Doughnuts are fried and full of sugar,white flour and loads of trans fat.
According to the Krispy Kreme Web site, an original glazed doughnut weighs in at 200 calories and contains few other nutrients besides fat (12 grams). The glazed, "kreme-filled" doughnut is even worse: 340 calories and 20 grams of fat. These sweet treats may satisfy your craving, but they won't satisfy your hunger as most of the calories come from fat.
"Eating a lot of refined sugar contributes to blood sugar 'swings' or extreme fluctuations," Nutritionist Susan Burke says.
2. Cheeseburger: The age-old classic may be delicious, but think twice before sinking your teeth into that Whopper. The saturated fat found in cheeseburgers has been linked to heart attacks, strokes and some types of cancer.
Let's break down this meal. First, take the white-flour bun (refined carbohydrates), then add some processed cheese (saturated fat and trans fat, plus lots of additives and preservatives) and then top off with fried red meat (cholesterol and saturated fats). And let's not forget about the condiments, such as the always fattening mayonnaise.
Not sounding so appetizing anymore, huh? Oh, let's not forget about the infamous side dish. Your cheeseburger will most likely come with a side of fries, which is sadly the most popular vegetable dish in the U.S. Don't kid yourself: French fries are not vegetables -- they're extremely high in fat and contain a tiny amount of nutrients.
"This fast-food meal of cheeseburger and fries has way too many calories and fat grams, not to mention grams of saturated fat, trans fat and cholesterol and sodium," says Burke.
3. Fried Chicken: Foods cooked in highly heated oils (most notably, partially hydrogenated oil) have been known to cause cancer, weight gain and other serious health risks if consumed regularly. Fried chicken (and their nugget counterparts) are some unhealthy examples.
A 10-piece chicken nuggets order from McDonald's has 460 calories, 29 grams of fat and 1000 milligrams of sodium. One chicken breast (extra crispy) from Kentucky Fried Chicken has around 490 calories, 31 grams of fat and 7 grams of saturated fat. So unless you want to super size yourself, it's best to make a clean break with fried foods.
4. Oscar Mayer's Lunchables: Sure, they're convenient and easy , but they're also unhealthy! These kid-marketed lunches are loaded with saturated fat and sodium. They usually contain highly processed meats and cheeses, white flour crackers and sugary treats. Lunchables get around two-thirds of their calories from fat and sugar, and they provide lopsided nutrition since they contain no fruits or vegetables.
"They insidiously promote obesity by making kids think that lunch normally comes in a cellophane-wrapped box," Burke says. "Parents are promoting their children's obesity by buying these items. They're expensive, too. Pack a sandwich and save dollars and health."
5. Sugary Cereals: Not all cereals are created equal. And while your kids might beg for the latest cookie or chocolate cereals, it's a safe bet they're about as healthy as a dessert. Key words to look out for are "puffed," "dyed" and "sweetened."
Most kids' cereals are so highly processed, they no longer look like the grains they were originally made from. A healthy alternative is oatmeal. Just remember that if you're buying pre-packaged oatmeal, check the label and see how much sugar it contains -- you might be surprised.
"A little sugar isn't a problem but when the first ingredient on the box is sugar, watch out," she said. "There is no fruit in Froot Loops, but the unsweetened original Cheerios or Rice Krispies are fine. You can sweeten them naturally with blueberries and strawberries."
6. Processed Meats: What falls under the category of processed meats? Hot dogs, sausage, jerky, bacon, certain lunch meats and meats used in canned soup products. Almost all processed meats have sodium nitrite added as a preservative.
A study conducted at the University of Hawaii found that sodium nitrite can act as "a precursor to highly carcinogenic nitrosamines -- potent cancer-causing chemicals that accelerate the formation and growth of cancer cells throughout the body."
The next time you're shopping for groceries, check food labels before sticking anything into your cart. Eliminate these meats from your diet before they eliminate you!
7. Canned Soups: Sometimes regarded as a healthy food, soups can be very deceiving. You must stay on your guard because many canned soups have high levels of trans fats, sodium and artificial preservatives such as MSG. Just one serving (which is roughly one cup) can have almost 1,000 milligrams of salt! Also, steer clear of soups that are cream-based; they can be high in calories and fat.
"Read labels from back to front," says Burke. "Ignore the health claims, and instead focus on the ingredients and serving size. Watch out for hydrogenated fat (trans fat) and sodium. If you're buying bread to go with you soup, the first ingredient should be whole grain -- either whole wheat, rye or other grain. If it just says 'wheat bread,' that doesn't mean whole wheat."
There will always be those fattening foods that are easy to make, easy to get and easy to crave. You think "OK, I know this is bad, but it can't be that bad!" Think again.
These seven foods should be avoided at all costs. Not only will they widen your waistline, but they'll also ruin your health in more ways than one.
1. Doughnuts: It's hard to resist the smell of a Krispy Kreme doughnut, which is why I never set foot in the store. Doughnuts are fried and full of sugar,white flour and loads of trans fat.
According to the Krispy Kreme Web site, an original glazed doughnut weighs in at 200 calories and contains few other nutrients besides fat (12 grams). The glazed, "kreme-filled" doughnut is even worse: 340 calories and 20 grams of fat. These sweet treats may satisfy your craving, but they won't satisfy your hunger as most of the calories come from fat.
"Eating a lot of refined sugar contributes to blood sugar 'swings' or extreme fluctuations," Nutritionist Susan Burke says.
2. Cheeseburger: The age-old classic may be delicious, but think twice before sinking your teeth into that Whopper. The saturated fat found in cheeseburgers has been linked to heart attacks, strokes and some types of cancer.
Let's break down this meal. First, take the white-flour bun (refined carbohydrates), then add some processed cheese (saturated fat and trans fat, plus lots of additives and preservatives) and then top off with fried red meat (cholesterol and saturated fats). And let's not forget about the condiments, such as the always fattening mayonnaise.
Not sounding so appetizing anymore, huh? Oh, let's not forget about the infamous side dish. Your cheeseburger will most likely come with a side of fries, which is sadly the most popular vegetable dish in the U.S. Don't kid yourself: French fries are not vegetables -- they're extremely high in fat and contain a tiny amount of nutrients.
"This fast-food meal of cheeseburger and fries has way too many calories and fat grams, not to mention grams of saturated fat, trans fat and cholesterol and sodium," says Burke.
3. Fried Chicken: Foods cooked in highly heated oils (most notably, partially hydrogenated oil) have been known to cause cancer, weight gain and other serious health risks if consumed regularly. Fried chicken (and their nugget counterparts) are some unhealthy examples.
A 10-piece chicken nuggets order from McDonald's has 460 calories, 29 grams of fat and 1000 milligrams of sodium. One chicken breast (extra crispy) from Kentucky Fried Chicken has around 490 calories, 31 grams of fat and 7 grams of saturated fat. So unless you want to super size yourself, it's best to make a clean break with fried foods.
4. Oscar Mayer's Lunchables: Sure, they're convenient and easy , but they're also unhealthy! These kid-marketed lunches are loaded with saturated fat and sodium. They usually contain highly processed meats and cheeses, white flour crackers and sugary treats. Lunchables get around two-thirds of their calories from fat and sugar, and they provide lopsided nutrition since they contain no fruits or vegetables.
"They insidiously promote obesity by making kids think that lunch normally comes in a cellophane-wrapped box," Burke says. "Parents are promoting their children's obesity by buying these items. They're expensive, too. Pack a sandwich and save dollars and health."
5. Sugary Cereals: Not all cereals are created equal. And while your kids might beg for the latest cookie or chocolate cereals, it's a safe bet they're about as healthy as a dessert. Key words to look out for are "puffed," "dyed" and "sweetened."
Most kids' cereals are so highly processed, they no longer look like the grains they were originally made from. A healthy alternative is oatmeal. Just remember that if you're buying pre-packaged oatmeal, check the label and see how much sugar it contains -- you might be surprised.
"A little sugar isn't a problem but when the first ingredient on the box is sugar, watch out," she said. "There is no fruit in Froot Loops, but the unsweetened original Cheerios or Rice Krispies are fine. You can sweeten them naturally with blueberries and strawberries."
6. Processed Meats: What falls under the category of processed meats? Hot dogs, sausage, jerky, bacon, certain lunch meats and meats used in canned soup products. Almost all processed meats have sodium nitrite added as a preservative.
A study conducted at the University of Hawaii found that sodium nitrite can act as "a precursor to highly carcinogenic nitrosamines -- potent cancer-causing chemicals that accelerate the formation and growth of cancer cells throughout the body."
The next time you're shopping for groceries, check food labels before sticking anything into your cart. Eliminate these meats from your diet before they eliminate you!
7. Canned Soups: Sometimes regarded as a healthy food, soups can be very deceiving. You must stay on your guard because many canned soups have high levels of trans fats, sodium and artificial preservatives such as MSG. Just one serving (which is roughly one cup) can have almost 1,000 milligrams of salt! Also, steer clear of soups that are cream-based; they can be high in calories and fat.
"Read labels from back to front," says Burke. "Ignore the health claims, and instead focus on the ingredients and serving size. Watch out for hydrogenated fat (trans fat) and sodium. If you're buying bread to go with you soup, the first ingredient should be whole grain -- either whole wheat, rye or other grain. If it just says 'wheat bread,' that doesn't mean whole wheat."
Saturday, November 7, 2009
How to Get Flat Abs
Like the quest for the Holy Grail, many people are on a mission to improve their abs. What does it take to get there? These 9 simple exercises and lifestyle tips can start you in the right direction.
No. 1: Improve Your Posture
Slouch and your stomach pooches. So straighten up, and you've done your abs a favor without breaking a sweat! For better posture while standing, align your ears over your shoulders, shoulders over hips, hips over knees, and knees over ankles. Keep the fronts of the shoulders open like a shirt on a hanger, instead of a shirt on a peg. Draw your navel to your spine and keep your weight even on the balls of your feet and your heels.
No. 2: Think Whole-Body Exercise
Don't get so into your abs that you overlook your other muscles. Your core muscles also include your glutes and back muscles, for instance. Pilates is one way to work all of the core muscles, plus the arms and legs, for a whole–body workout that does strengthens the abs — and more.
No. 3: Try the Canoe Twist
Stand upright, feet apart. Interlace your fingers to create a solid grip. Exhale, and sweep the interlocked hands, arms, shoulders, and chest to the left, as if "rowing a canoe." Simultaneously lift the left knee up and to the right. Inhale and return to the starting position. Exhale and perform the movement to the right. Alternate for 20 repetitions.
No. 4: Do the Cat Kick
Stand with feet together, arms extended like airplane wings. Exhale, and lift the right leg forward and up. At the same time, sweep the arms forward at shoulder level and round your spine, like a cat. The navel should feel as though it's pressing toward the spine. Inhale, and open back up and return to the starting position. Repeat with the left leg, alternating for 20 repetitions.
No. 5: Practice the Pilates Zip Up
Stand upright with heels together, toes slightly turned out. Bring your arms up, hands joined underneath the chin. Exhale, press your arms down, keeping hands and arms very close to the body. Simultaneously, lift your heels off the ground onto your tiptoes. Hold for two seconds at the "top," inhale and return to the starting position. The abs go "in and up" and the arms go down. Perform 20 repetitions.
No. 6: Examine Your Diet
You can do ab exercises until the cows come home, but if you've got extra belly fat, your strong abs won't show. To budge the belly fat, you have to look at what you eat and how active you are. In other words, eat less and move more, and spend your calorie budget wisely.
No. 7: Props Are Optional
Stability and Bosu balls, straps and bands, and gym memberships can be wonderful, but they aren't necessary for stronger abs. Even in your everyday life — while taking a walk, standing in line at the grocery store, or socializing at a cocktail party — you can engage your abs by standing straight and exhaling to draw the navel to the spine.
No. 8: Set Realistic Goals
Your genes may play a role in your body's shape, but don't make that an excuse to give up and head for the cookie jar. Your goals should be realistic and focused on your body, not on some idealized image. Beyonce's abs may motivate you, but you shouldn't expect to mimic them.
No. 9: Take Things Slow
There are no fast fixes. Even the promised quick fixes end up being temporary. Plan on slow and steady progression, and prepare for setbacks and even frustration. Rewards come with time and consistency.
No. 1: Improve Your Posture
Slouch and your stomach pooches. So straighten up, and you've done your abs a favor without breaking a sweat! For better posture while standing, align your ears over your shoulders, shoulders over hips, hips over knees, and knees over ankles. Keep the fronts of the shoulders open like a shirt on a hanger, instead of a shirt on a peg. Draw your navel to your spine and keep your weight even on the balls of your feet and your heels.
No. 2: Think Whole-Body Exercise
Don't get so into your abs that you overlook your other muscles. Your core muscles also include your glutes and back muscles, for instance. Pilates is one way to work all of the core muscles, plus the arms and legs, for a whole–body workout that does strengthens the abs — and more.
No. 3: Try the Canoe Twist
Stand upright, feet apart. Interlace your fingers to create a solid grip. Exhale, and sweep the interlocked hands, arms, shoulders, and chest to the left, as if "rowing a canoe." Simultaneously lift the left knee up and to the right. Inhale and return to the starting position. Exhale and perform the movement to the right. Alternate for 20 repetitions.
No. 4: Do the Cat Kick
Stand with feet together, arms extended like airplane wings. Exhale, and lift the right leg forward and up. At the same time, sweep the arms forward at shoulder level and round your spine, like a cat. The navel should feel as though it's pressing toward the spine. Inhale, and open back up and return to the starting position. Repeat with the left leg, alternating for 20 repetitions.
No. 5: Practice the Pilates Zip Up
Stand upright with heels together, toes slightly turned out. Bring your arms up, hands joined underneath the chin. Exhale, press your arms down, keeping hands and arms very close to the body. Simultaneously, lift your heels off the ground onto your tiptoes. Hold for two seconds at the "top," inhale and return to the starting position. The abs go "in and up" and the arms go down. Perform 20 repetitions.
No. 6: Examine Your Diet
You can do ab exercises until the cows come home, but if you've got extra belly fat, your strong abs won't show. To budge the belly fat, you have to look at what you eat and how active you are. In other words, eat less and move more, and spend your calorie budget wisely.
No. 7: Props Are Optional
Stability and Bosu balls, straps and bands, and gym memberships can be wonderful, but they aren't necessary for stronger abs. Even in your everyday life — while taking a walk, standing in line at the grocery store, or socializing at a cocktail party — you can engage your abs by standing straight and exhaling to draw the navel to the spine.
No. 8: Set Realistic Goals
Your genes may play a role in your body's shape, but don't make that an excuse to give up and head for the cookie jar. Your goals should be realistic and focused on your body, not on some idealized image. Beyonce's abs may motivate you, but you shouldn't expect to mimic them.
No. 9: Take Things Slow
There are no fast fixes. Even the promised quick fixes end up being temporary. Plan on slow and steady progression, and prepare for setbacks and even frustration. Rewards come with time and consistency.
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